“ moderate super set”
140kg bench press straight into 40kg dumbbell flys.
Tag friends/ training partners.
New week. Let’s get it. Hope we all have a good week. 🙏🏿💪🏿❤️💯
@mrlancefit on 🎥
Live . Love . Laugh . Lift
These babes let my gimpy ass join in on their training today! @magzingell and @_ratiobaaby are in town for the AO so we got some fitness in. They so fast! 😆 I did my back rehab and then modified a couple of their WODs. 👉🏽Scroll to see my back rehab for the day. .
-Cyclist squats with a kettlebell. 3" heel elevation.
-Sissy squats with bands.
Gonna let y'all in on a secret. I'm still intimidated in the gym whenever I use dumbbells! I've been powerlifting for a while now and I've been guilty of sticking with just the barbell whenever I can. I feel so confident under a barbell (it's my #1 confidence booster btw) so I haven't challenged myself or pushed myself out of my comfort zone. It's been easy to stick to what I've known and what I enjoy 😊 Dumbbells still feel foreign to me since I hardly use them, and I spend time thinking, "Am I even doing this right?!" 😒 I'm definitely grateful for this offseason because it has made me get a little uncomfortable. Just know you're not alone if you've ever been scared to use a new part of the gym. JUST DO IT ANYWAYS. YOU GOT DIS 😂 Video was from thanksgiving day down at a @24hourfitness in San Diego! Super thankful that I can bring anyone in to lift with me at a 24 now for free... Who's tryna lift? 😂#fitsquad24#sponsored#dumbbells#imabro
• shoulder day 😎
finals until next Monday, so I try not to mentally exhaust myself too much this week 🙃 had a good short(er) workout today, but here’s what I took note of last week (where I included some chest and triceps): 🔹 5min incline walking and shoulder mobility (rotator cuffs), pushups
🔸 5sets: barbell military press (8reps)
🔸 4sets: dropsetted bb upright rows (12-15drop10+5reps)
🔸 4sets: alternating cable front raises/bilateral cable lateral raises/plate tricep
extensions (12-15per side/10-15/15+reps)
🔸 4sets: dumbbell flyes/neutral grip db bench press/plate front raises (10-12/15+/12-15reps)
🔸 4sets: regular db bench press (8-10reps)
🔸 3+2sets: unilateral machine lateral raises (2x10-15reps per side) + bilateral ones (12-15reps)
🔸 4sets: db lateral raise/Arnold press/lighter lateral raises (15-20/12-15/10-15reps)
🔸 3sets: dropsetted tricep cable pushdowns (15-20drop10-15+reps)
🔸 4sets: cable upright rows/front raises/supinated front delt press (15+/10-15/15+reps)
🔹 machine shoulder press rest-paused to 75reps and lateral raises to failure
that day I worked with 85lbs for OHP, I was happy about this!! today I kept weights lighter and reps higher + no circuit, I only slept for 3h and a bit & yesterday’s leg day really did get the best of me 💀 but I did lots of unilateral work! and drop- and multiple supersets per usual💦
hope you’ve had a beautiful day, make it a great week ⭐️
Killin’ it on Day 11! YES! Day 11 - 11 Dumbbells Thrusting. It’s starting to get festive in hereeeeeee. Today was a much better day than yesterday - I will say that. 🏋🏻♀️😆@otfshawnessy #otf#12daysoffitness#dumbbells#muscles